Is it possible to flatten your stomach in 6 weeks

Once you've mastered the alphabet, you can try numbers or simple shapes. Stand up straight, shoulders relaxed and feet shoulder-width apart, to begin a variation of the plank called the inchworm. Bend at the waist and place your palms on the floor in front of you. Carefully walk your hands out in front of you, letting your heels rise off the floor, until you're in the plank position say ACE Fitness.

Keeping your back straight and core engaged, walk your feet forward slowly until you reach your hands — your movement and body shape should mimic an inchworm. Repeat for one set of 10 to 15 "inches," working up to two sets after two weeks.

This traditional exercise ranks behind the plank for effectiveness but is still well worth doing as part of your flat stomach exercises. Lie on your back with your knees bent, feet flat on the floor and shoulder-width apart, to perform a crunch. Place your hands behind your head with your elbows bent say ExRx. Tighten your stomach muscles to lift your head and shoulders off the floor.

You're using your hands to support your head — not to push your head forward — which would put a strain on your neck. Slowly lower your head and shoulders to the floor, keeping your core tight. Repeat for one to three sets of 10 to 15 crunches. Move into the sit-up position, this time with your stability ball under the middle of your back. Make sure your feet are planted on the floor.

Tighten your abs to perform a basic crunch, then move your upper body to the left, then forward, then to the right and back to your crunch position. Imagine you're drawing a large diamond or circle in the air with the top of your head.

This movement engages your obliques. Repeat 10 times, then switch sides, moving to the right first instead of the left. Start with one set on each side, working up to two sets by the end of week two. Lie on the floor or a mat with your hands behind your head, legs extended, to perform reverse crunches. Pull your navel to your spine and press your lower back into the floor. Keep your back pressed to the floor as you lift your legs into the air, feet together, knees straight.

You can cross your ankles if you choose. Slowly lower your legs back to start, keeping your core tight. Repeat for one set of 10, working up to three sets of 10 by the end of week three. Sit in a sturdy chair to perform a sitting variation of the crunch called the captain's chair. Sit on the edge of the chair, feet on the floor, with your palms planted on either side of your thighs and your fingers facing forward.

Tighten your abs by pulling your navel toward your spine as you lift your feet off the floor and bring your knees to your chest. Slowly lower your feet back to start. Perform one to three sets of If you're at a gym, you may find a piece of equipment called a captain's chair where you can perform this exercise.

Cardio and diet are two of the main components of getting a flat stomach. There are at least three ways in which water may help you achieve a flat stomach. First, it may help with weight loss by temporarily increasing your metabolic rate. In fact, drinking water may increase your total energy expenditure by up to calories per day 72 , Third, it may help relieve constipation and reduce belly bloating 77 , 78 , Drinking water may increase your metabolic rate, make you feel fuller and help relieve constipation, all of which may help you achieve your goal of a flatter stomach.

Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger 80 , It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating 82 , 83 , Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.

That reduces the risk of stress eating and binging. The biggest source of gas in the diet is carbonated beverages such as soda. The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach.

This may cause stomach distention or bloating. This can also happen when you chew gum , drink through a straw or talk while eating.

Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach. One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between.

High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waistline 89 , 90 , High-intensity training increases fat burning and metabolic rate, even long after your workout is over.

It is especially effective for slimming the waistline. Stress and anxiety are very common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place 92 , Also, stress triggers the body to produce cortisol, a stress hormone.

It has been known to increase appetite and lead specifically to belly fat storage 94 , 95 , This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain Stress triggers the production of cortisol, which increases appetite and drives belly fat storage.

Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80— burned calories per day 98 , High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss 30 , , , Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes 32 , 34 , How much protein you need depends on many factors, such as your age, gender and activity level.

This can easily be achieved by incorporating a protein source in every meal. High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates. There are several ways to do this, but the most popular and effective ones are counting calories , keeping a food diary and taking pictures of your food , , , This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed.

Studies generally agree that people who track their food intake are more likely to reach their weight loss goals Here are five free apps or websites that allow you to easily track your nutrient and calorie intake. Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake. Eggs are healthy, high in protein and have a few unique weight loss properties.

A large egg is very nutritious and contains only about 77 calories An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, automatically and without effort , Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content , Eggs have well-established weight loss properties and may be more effective at reducing waist circumference than other foods when matched for calories.

Getting a sufficient amount of good sleep is very important for weight loss. Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain , Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects Those who sleep too little are much more likely to gain weight and have increased waist circumference, compared to normal sleepers.

Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time. The most popular intermittent fasting approaches are doing a hour fast two to four times per week or a fast, where you restrict your eating window to eight hours each day, often between lunch and dinner. Generally, this makes you eat fewer calories overall without having to consciously think about it.

While intermittent fasting has only been shown to be as effective as regular, daily calorie restriction at reducing tummy fat, many people find intermittent fasting to be easier to stick to than traditional weight loss diets , , , It is generally recommended to eat fatty fish once or twice per week. Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein , Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the accumulation of fat in the liver and abdominal cavity , , , Shop for fish oil supplements online.

The long-chain omega-3 fatty acids from fatty fish may help reduce the accumulation of fat around your waist. Added sugar is linked to most of the common diseases in society today, including heart disease, type 2 diabetes and fatty liver disease , , The intake of added sugar is way too high in most societies, and Americans eat about 15 teaspoons of added sugar daily Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages , , Added sugar is hidden in various foods, so it is very important to read the ingredient lists on foods.

Added sugar has a direct link to increased waist circumference, especially in those who regularly drink sugar-sweetened beverages. Coconut oil contains a unique combination of fatty acids. It is one of a few foods that is rich in medium-chain triglycerides MCTs. Studies have shown that replacing some dietary fat with MCTs may increase energy expenditure and make you feel fuller , , , Keep in mind that coconut oil is still fat with 9 calories per gram.

Therefore, it is important not to just add coconut oil to your diet, but rather replace other sources of fat with it. Shop for coconut oil online. Most core routines may be performed in your home with little to no equipment. You may begin with crunches and planks but don't be afraid of new exercises. Moves that require dumbbells or resistance bands will produce even greater results. Cardiovascular exercise is an excellent fat burner and will assist in tightening your stomach.

Instead of targeting only your tummy, cardio will cause all-over fat loss. Not only will your abs benefit but also the rest of you will reap rewards. Perform 30 minutes of cardio five to seven days per week.

You may begin jogging, bicycling, swimming or hop on an elliptical or take a dance class. Whatever raises your heart rate and causes a sweat is beneficial. With a demanding schedule, you may be putting sleep low on your priority list.

This habit is dangerous to your health and detrimental to your fat loss efforts. When attempting to tighten your stomach in six weeks, it is crucial to form healthy sleep habits. According to the Annals of Internal Medicine, getting less than seven hours of sleep per night can reduce and undo the benefits of dieting.